Barbell Snatch

Category

Powerlifting

Difficulty

Pro

Equipment

Barbell

Primary muscles

Deltoids, Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Trapezius, Erector Spinae

How to do it

1. Stand with feet hip-width, grip barbell very wide (arms almost straight when overhead)
2. Pull bar explosively from floor, using legs and hips to drive bar up
3. Drop quickly under the bar, catching it overhead while in a deep squat
4. Stand up with bar overhead to complete the lift

Form tips

• Very wide grip (wider than snatch grip)
• Fully extend hips and knees before pulling under
• Drop under bar quickly, don't press it up
• Lock arms overhead, bar stable before standing